Monday 210628

Complete as much as possible in 12 minutes of:

1 weighted muscle-up

5 medicine-ball cleans

2 weighted muscle-ups

10 medicine-ball cleans

3 weighted muscle-ups

15 medicine-ball cleans

4 weighted muscle-ups

20 medicine-ball cleans

Etc., adding 1 muscle-up and 5 med-ball cleans each round.
Use a 14/20-lb. ball for both exercises.

Post reps completed to comments.

Compare to 170726.



Scaling:

This couplet starts out quick in the earlier rounds, and tests muscle stamina as the reps increase. Pick a muscle-up modification that works both a pull and a push.

Intermediate Option:

Complete as much as possible in 12 minutes of:

1 muscle-up

5 medicine-ball cleans

2 muscle-ups

10 medicine-ball cleans

3 muscle-ups

15 medicine-ball cleans

4 muscle-ups

20 medicine-ball cleans

Etc., adding 1 muscle-up and 5 med-ball cleans each round.

♀ 14-lb. ball 
♂ 20-lb. ball

Beginner Option:

Complete as much as possible in 12 minutes of:

1 jumping pull-up + 1 assisted push-ups

5 medicine-ball cleans

2 jumping pull-up + 2 assisted push-ups

10 medicine-ball cleans

3 jumping pull-up + 3 assisted push-ups

15 medicine-ball cleans

4 jumping pull-up + 4 assisted push-ups

20 medicine-ball cleans

♀ 6-lb. ball 
♂ 10-lb. ball

Sunday 210627

For time:

Row 500 meters

30 bodyweight bench presses

Row 1,000 meters

20 bodyweight bench presses

Row 2,000 meters

10 bodyweight bench presses

Post time to comments.

Compare to 200707.



Scaling:

Deconditioned athletes should consider reducing the overall volume of this workout. Choose a bench press loading that allows you to complete a set of 10 unbroken reps when fresh.

Intermediate Option:

For time:

Row 500 meters

30 ¾ bodyweight bench presses

Row 1,000 meters

20 ¾ bodyweight bench presses

Row 2,000 meters

10 ¾ bodyweight bench presses

Beginner Option:

For time:

Row 250 meters

30 bench presses

Row 500 meters

20 bench presses

Row 1,000 meters

10 bench presses

♀ 35 lb. ♂ 55 lb.

Mayhem Daily Wod - 21625

      Compete:

8 Sets (1 Set every 4 Minutes)
15/12 Calorie Ski (OR Row)
5 Burpee Box Get Overs (48”)
15/12 Calorie Assault Bike (OR 12/10 Calorie Echo Bike)
5 Burpee Box Get Overs (48”)

 
View Video

 
Sign Up for Our Programming
    

Friday 210625

Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 181030.



Scaling:

Experienced lifters should try for a PR in the later sets. If you are not comfortable performing heavy power snatches, add a few reps to each set and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you.

Beginner Option:

Hang power snatch 3-3-3-2-2-1-1-1 reps

Mayhem Daily Wod - 21624

      MAC:

Row "Lactate Threshold" Workout
3 Sets
6x (30sec at fast, 30sec at easy)
-Rest 3min b/t sets-

 
Sign Up for Our Programming
    

Thursday 210624

21-15-9 reps for time of:

Thrusters

Chest-to-bar pull-ups

♀ 95 lb. ♂ 135 lb.

Post time to comments.



Scaling:

This couplet is one of the original variations on the classic benchmark workout Fran. Refer to your workout on 210512 and use the same loading on the barbell.

Intermediate Option:

21-15-9 reps for time of:

Thrusters

Chest-to-bar pull-ups

♀ 75 lb. ♂ 115 lb.

Beginner Option:

15-12-9 reps for time of:

Thrusters

Assisted pull-ups

♀ 45 lb. ♂ 65 lb.

Mayhem Daily Wod - 21623

      What's Rich Doing:

3 Rounds
100’ Hand over Hand Sled Pull (90/60)
100’ Sled Push (90/60)
-Then-
75 Toes-to-Bar

 
Sign Up for Our Programming
    

Wednesday 210623

J.T.

21-15-9 reps for time of:

Handstand push-ups

Ring dips

Push-ups

Post time to comments.

Compare to 190704.



Scaling:

This gymnastics triplet will challenge your pushing stamina. Choose 3 different pushing modifications that allow you to practice the skill and keep moving.

Intermediate Option:

15-12-9 reps for time of:

Handstand push-ups

Ring dips

Push-ups

Beginner Option:

15-12-9 reps for time of:

Piked handstand push-ups, feet on box

Ring dip negatives

Elevated push-ups

Mayhem Daily Wod - 21622

      Affiliate:

Amrap 16 minutes
Teams of 2 (1:1)
15/12 Standing Bike Erg or 15/12 Calorie Assault Bike
12 GHD’s
10 Box Jump Overs (24/20)

 
View Video

 
Sign Up for Our Programming
    

Mayhem Daily Wod - 21621

      M30:

50 Air Squats
50 Sit Ups
100 Air Squats
50 Sit Ups
50 Air Squats


"Killmonger Minimal":
50 Dumbbell Goblet Squats (50/35)
50 Sit Ups
50 Dumbbell Goblet Squats (50/35)
50 Sit Ups 
50 Dumbbell Goblet Squats (50/35)

 
Sign Up for Our Programming